LogFAQs > #877073564

If your goal is to "play baseball for a long time" then you'll want a general approach since you need all of cardio endurance, muscle strength (for sprinting and throwing), and losing weight for more speed/ease on joints.

Caloric restriction (-500 Calories from TDEE)
cardio at least 2x a week (one day with intervals, one day with steady state)
resistance training at least 2x a week focusing on triceps, shoulders, back for throwing along with legs/glutes for sprinting and core for general well being.

Something like:
Overhead Press
Planks or hanging leg raises
Chin ups or lat pulldowns
Squats or Lunges

with the goal of gradual improvement each and every successful session. Run a little farther or crank out an extra rep or increase weight or bar or whatever.
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